Eating well

Sample Cholesterol Menus


This menu contains approximately 2000mg sodium, 48g fat, 400mg cholesterol:  

Food Portion Sodium (mg) Fat (g) Cholesterol (mg)

Breakfast:
Orange (or orange juice) 1 whole (½cup) 1 0 0
Sunny side up/hard boiled egg* 1 60 6 200*
Low sodium ham 1 slice 125 4 6
Whole wheat bread 1 slice 145 1 0
Butter 1 teaspoon 27 5 10
2% milk ½ cup 65 2.5 9
Breakfast Totals =   422 18.5 225

Lunch: vegetable and chicken on rice
Rice 120 g 1 0 0
Mix vegetables, shredded mushrooms 1 cup 10 0 0
Chicken (w/o skin), ginger, green onion 60 g 100 3 90
Salt or light soy sauce ¼ tsp 575 0 0
White pepper powder dash 0 0 0
Bean paste soy sauce 1 tbsp 500 15 30
Lunch Totals =   1186 18 120

Dinner:
Fried salmon 90 g 195 5 50
Baked potato 1 (medium) 10 0 0
Vegetable salad ½ cup 1 0 0
Mayonnaise 1 tsp 45 4 2
Corn (no salt) ½ cup 15 1 0
Low fat yoghurt ¼ cup 35 1 2
Skimmed milk ½ cup 65 0 0
Dinner Totals =   366 11 54

* Note: egg yolk contains high cholesterol; it is recommended that do not consume more than one egg a day. On the other hand, egg white is not a concern. Egg yolk can be removed to reduce cholesterol intake for steam or fried egg.


This menu contains approximately 1400 – 1500 mg sodium, 50 g fat, 206 mg cholesterol:

Food Portion Sodium (mg) Fat (g) Cholesterol (mg)

Breakfast:
Apple juice ½ cup 4 0 0
Oatmeal ¾ cup 4 2 0
Low fat yoghurt ½ cup 75 0 0
Whole wheat bread 1 slice 145 1 0
Unsalted butter 1 tsp 0 5 0
Skimmed milk ½ cup 65 0 0
Breakfast Totals =   293 8 0

Lunch: soup and sandwich
Cucumber slices ½ cup 1 0 0
Baked beef, no fat 60 g 40 10 100
Whole wheat bread 2 slices 290 2 0
Lettuce, tomato 2 slices 3 0 0
No salt mayonnaise 2 tsp 90 8 0
Low sodium mixed vegetable broth 1 cup 400 5 0
Orange 1 (medium) 2 0 0
Skimmed milk ½ cup 65 0 0
Lunch Totals =   891 25 100

Dinner:
Fresh fruit salad 1 cup 1 0 0
Low sodium salad dressing 1 tsp 40 5 0
Fried drum stick (no skin) 2 (medium) 65 5 105
Mashed potatoes (no salt) ½ cup 5 4 0
Low sodium meat sauce (no fat) 2 tsp 6 2 1
Carrot ½ cup 20 0 0
Simmed milk ½ cup 65 0 0
Dinner Totals =   202 16 106

 

This menu contains approximately 1000 mg sodium, 50 g fat, 115 mg cholesterol:

Food Portion Sodium (mg) Fat (g) Cholesterol (mg)

Breakfast: Mushroom chicken congee
Lean chicken slices 30 g 20 1 35
Shredded mushroom, ginger, green onion 2 tsp 1 0 0
Congee (no salt) 1 cup 1 0 0
Seasame oil ½ tsp 0 2.5 0
Low sodium light soy sauce ½ tsp 100 0 0
Soy milk ½ cup 62 1 0
Breakfast Totals =   184 4.5 35

Lunch: Bok choy and shredded meat fried noodles
Lean shredded meat 60 g 40 10 60
Mushroom, boy choy, onion, etc. 2 cups 2 0 0
Fried noodles (no egg) 1 cup 200 0 0
Low sodium soy sauce 1 tsp 200 5 10
Canola oil + sesame oil 1 tsp 0 5 0
Ginger, garlic, green onion 1 tbsp 1 0 0
Tapioca starch (+ 2 tbsp no sodium soup cube) 1 tsp 0 0 0
Soy milk ½ cup 62 1 0
Frensh fruit 1 portion 1 0 0
Lunch Totals =   506 21 70

Dinner: Braised tofu on rice
Fresh tofu 300 g 3 3 0
Mushroom slices, snow pea, carrot, vegetable shoots 1½ cup 20 0 0
Rice 1 cup 3 0 0
Oil + low sodium light soy sauce 1 tsp 200 15 10
Tapioca starch (+ 2 tbsp no sodium soup cube) 1 tsp 0 5 0
Soy milk ½ cup 62 1 0
Fresh fruit 1 portion 1 0 0
Dinner Totals =   307 24 10

 

This menu contains approximately 500 – 600 mg sodium, 41 g fat, 132 mg cholesterol:

Food Portion Sodium (mg) Fat (g) Cholesterol (mg)

Breakfast:
       
Orange (or orange juice) 1 (½ cup) 1 0 0
No sodium peanut butter 1 tbsp 2.5 8 0
Whole wheat toast 1 slice 50 0 0
Oatmeal ¾ cup 4 2 0
No sodium vegetable oil 1 tbsp 0 5 0
Skimmed milk or soy milk ½ cup 65 1 0
Breakfast Totals =   112.5 16 0
Lunch: Roasted chicken on rice noodles        
Rice noodles (+ 1 cup no salt soup broth 120 g 20 5 5
Roasted chicken breast (no skin) 60 g 40 2 80
Mixed shredded vegetables, bean sproats, coriander 1 cup 2 0 0
Ginger paste + sesame oil 1 tbsp 0 5 0
Low sodium soy sauce 1 tbsp 100 5 10
Skimmed milk or soy milk ½ cup 65 1 0
Fresh fruit 1 portion 1 0 0
Lunch Totals =   228 18 95

Dinner: Steamed tofu and salmon
       
Rice 1 cup 3 0 0
Fresh tofu 150 g 11 1.5 0
Fresh salmon 60 g 45 2 32
Welsh onion, shredded ginger, garlic slices, etc. ½ cup 1 0 0
Low sodium light soy sauce + sesame oil 1 tsp 100 2.5 5
Gai Lan sprouts ½ cup 2 0 0
Skimmed milk or soy milk ½ cup 65 1 0
Fresh fruit 1 portion 1 0 0
Dinner Totals =   228 7 37